Recipe: Banana Oatmeal Smoothie

This recipe is great for a pre-exercise snack and will provide you with the fuel to complete your workout.

You should aim to eat between one to four grams of carbohydrates per kilogram in bodyweight for pre-workout and one gram per kilogram of bodyweight for post-workout.

For protein, you should aim to eat between 0.25-0.3 grams per kilogram in bodyweight before exercising and for optimal protein synthesis after exercise, try to consume 20g. More than 40g will not provide and additional benefits.

Lecturer in Sports Nutrition at Manchester Metropolitan University, Ozcan Esen, and Sport and Exercise Nutrition BSc(Hons) students have helped put together some recipes that you can try making at home!

If you do try any of these recipes, post your image on social media with the hashtag #WPNutrition.

See below for our banana oatmeal smoothie recipe.

Banana oatmeal smoothie ingredients to make one serving

  • One large banana
  • 250ml of milk
  • 25g of oats
  • 1 tablespoon of maple syrup
  • 0.5 teaspoon cinnamon
  • 1 tablespoon of peanut butter


  1. Blend all ingredients until smooth.
  2. Pour into glasses or a bottle.
  3. Can serve with ice.

Nutritional information

  • Calories (kcal): 450
  • Carbs (g): 65
  • Protein (g): 17
  • Fat(g): 15

Check out more recipes here.